OPEN & PERFORMANCE
21-15-9:
Push Jerks (135/95)
Chest-to-Bar Pull-ups
FITNESS
21-15-9:
Push Jerks (95/65)
Pull-ups
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.
OPEN & PERFORMANCE
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (135/95)
400m Run
FITNESS
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press (115/80)
400m Run
We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently seen overhead presses. It works the deltoids and the triceps, which are both used when going overhead. This transferability keeps it functional and constantly varied.
OPEN – PERFORMANCE – FITNESS
Front Squat – Heavy Single
High Hang Squat Clean – Heavy Single
Squat Clean – Heavy Single
Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness.
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.
OPEN
AMRAP 4:
18 Power Snatch (95/65)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (115/80)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (135/95)
12 Burpee Pull-ups
Max Calorie Row
Score: Total Calories Rowed
PERFORMANCE & FITNESS
AMRAP 4:
18 Power Snatch (75/55)
18 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
15 Power Snatch (95/65)
15 Burpee Pull-ups
Max Calorie Row
Rest 4:00
AMRAP 4:
12 Power Snatch (115/80)
12 Burpee Pull-ups
Max Calorie Row
Score: Total Calories Rowed
Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results. Curtesy of CFNE
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.
Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!!
Gym Closed-June 3rd and 4th for CrossFit Level 2 Certification.
OPEN – PERFORMANCE – FITNESS
2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)
